Row and Press Type: For Time Description: A minimalist, high-intensity workout that alternates between rowing sprints and barbell push presses. This workout is designed to challenge both your cardiovascular system and upper body strength, making it efficient and effective with just two exercises. The rowing intervals keep your heart rate up, while the push presses test your shoulder and triceps endurance. Workout Structure: • 500m Row • 15 Barbell Push Presses • 400m Row • 12 Barbell Push Presses • 300m Row • 9 Barbell Push Presses • 200m Row • 6 Barbell Push Presses • 100m Row • 3 Barbell Push Presses Recommended Weights: Males: 40 kg barbell Females: 30 kg barbell Goal: Complete the row intervals and push presses in the fastest time possible while maintaining good form.